7 Ways To Raise Your Testosterone Levels – Naturally!
Testosterone is what makes a man…a man. It can help you boost muscle growth, strength and endurance.
But how do you boost T-levels NATURALLY?
The good news: you do NOT have to resort to dangerous (and possibly illegal) supplements to help boost your body’s own testosterone levels.
To start with, research has proven strength training can boost testosterone by significantly, especially for younger men. However lifting weights is only scratching the surface.
We want to help you boost testosterone even further to gain more power and strength in the gym. So here at PsychoProtein.com, we have put together a list of 7 ways you can naturally raise your T levels. If you follow these tips you will see an increase in strength, power and muscle mass in the gym.
- Reduce your sugar intake
After you eat sugar, insulin is released into the bloodstream. Research has proven that high levels of insulin result link to lower levels of testosterone. Reducing your sugar intake can ensure that your testosterone stays at a more constant level.
Cutting sugar out of your diet can be a hard process. Sugar has addictive properties that are similar to that of cocaine – no joke!
Is it any wonder that, as a nation, we’re obese?
It’s NOT a coincidence that sugar is LOADED into most foods!
A good idea for those looking to reduce sugar intake is to start by limiting a number of sugary drinks and snacks you consume. This is especially true pre and post workout. This is when you want your T levels to remain high. Also, become familiar with how much sugar is in items. A lot of foods portrayed as ‘healthy’ actually contain a lot of hidden sugars. This is HUGE.
Be sure to check the ingredients to find out how much sugar you are really consuming – even in ‘healthy’ foods (hint: ‘low fat’ foods are often the worse – they simply swap the fat with sugar!)
- Spend a little time in the sun
If you aren’t seeing enough sunlight you may be running low on Vitamin D. Getting enough vitamin D has been proven to help boost testosterone. Sure, you can supplement with Vitamin D as well, but the Mother Nature is your best option.
3. Reduce stress
When you are stressed your body produces the stress hormone cortisol. High stress is associated with low testosterone. It can lead to fatigue, lack of energy, loss of sex drive and moodiness.
If you are lifting weights regularly but are also highly stressed you won’t see the results in the gym that you would like. Finding methods to cope with stress are crucial. Also, finding ways to reduce stress are important. Lifting weights is a great way to reduce stress. Some supplements MAY help here too.
Sometimes when the pressure is on at work or at home you may need to do more than lift weights. Practising mindfulness and setting aside quiet times in the day can help you focus better when the pressure is on. This will help you deal with more stressful situations with clarity and calmness.
When you are less stressed you will have more energy in the gym. With more energy, you will lift heavier and harder weights. You will increase your muscle mass more easily and keep T levels high.
- Eat GOOD QUALITY FATS!
Fat is NOT bad.
This is a myth that the media has ‘fed’ you.
QUALITY fats are very healthy.
And…filling up on good fats can keep your T levels high.
Fats often have a bad stigma associated with them. There are huge benefits in taking good fats for keeping testosterone high and brain health. Omega-3 fats including fish and nuts are great to eat frequently. Foods that contain monounsaturated fats include olives, nuts and avocados. Foods that have polyunsaturated fats include seeds, soy and oily fish including salmon, tuna, sardines and trout.
The fats that you want to avoid are trans fats. Trans fats are made by artificially hydrogenating vegetable oil. They are often found in processed cooking such as pies, cakes, doughnuts and cookies. Trans fats have low nutritional value and can lead to the onset of several diseases. Eating too much of these fats can cause T levels to plummet. This is especially true if you are carrying excess weight.
- Keep off the alcohol
It is no surprise that too much alcohol can reduce testosterone. Even drinking moderately can cause between a 5-10% dip in T levels. This is even more important when you get older as T levels begin to dip naturally.
To keep T levels high limit your alcohol intake to 1-2 standard drinks per night. If you enjoy a regular tipple, try going a few nights a week alcohol free – especially if it’s a workout night!
With higher T levels you will see an increase in energy and perform better in the gym.
- Keep up your zinc intake
The mineral zinc is very central in the production of testosterone. How do you get enough zinc? The best way is through your diet. Oysters, lean meat, spinach, nuts, beans and mushrooms are all high in zinc. Be careful how you cook these foods. Overcooking them can lead to a loss in zinc and nutritional value.
If you are a vegetarian you may need to take a zinc supplement to keep T levels high. Zinc supplements are available with a word of caution. Just as too little zinc affects T levels, too much zinc can cause side effects. Too much zinc can lead to sickness and nausea. It can also affect how the body digests other nutrients.
- Get enough sleep
If you have poor sleep quality your testosterone can be badly affected. If you do not get enough shuteye T level can drop almost in half. With work and the pressures of modern life, it can be difficult to get enough sleep in.
Unplugging from electronic devices an hour before bed is a great way to increase sleep quality. Also keep the room temperature cool and avoiding drinking too many liquids before bed can improve sleep quality. If you aim for 7-8 hours per night you should be doing enough to keep your testosterone levels high.
From the age of 30 men’s testosterone levels start to decline, so these 7 tips are great pointers to keep T levels continuously high.
This is all good advice.
But how about using supplements to increase your T levels?
That’s possible as well – and here at PsychoProtein.com, we’ve prepared
Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Craig BW, Brown R, Everhart J. Mech Ageing Dev. 1989 Aug; 49 (2): 159-69
Relationship Between Testosterone Levels, Insulin Sensitivity, and Mitochondrial Function in Men Frances J. Hayes, MB, BCH, BAO Diabetes Care 2005 Jul; 28(7): 1636-1642